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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, December 28, 2016

7 Easy Ways to Tone Your Arms

Have you noticed an excessive amount of flab when you hold your arms up? In most cases, there is something that you can do about that flab. You simply need 7 easy ways to tone your arms. You will be amazed at how little effort it takes to make huge changes.

Age and Flab

Flab can occur for a wide range of reasons. The four most common causes are excess weight, weight loss, lack of exercise, and age. Of these causes, age is the one that you can do the least about. Age happens to all of us, and it brings about its own set of problems, including arms that don’t look well toned.

This doesn’t mean that you should try to keep your arms toned. The minute you stop your efforts, flabby arms will quickly become a part of your life, and as you get older and older, there is even less that you can do to combat the problem, short of cosmetic surgery.

7 Ways to Tone Your Arms

Use hand weights regularly. These are small weights that are three to five pounds each. Any kind of exercise that you do with these weights will benefit your arms. Soup cans can be used as well, but they are harder to hold, and not nearly as effective.

Pushups are essential. Push ups tone the back of the upper arm tremendously. Pushups can be done on the floor, or against the wall. Do what you are capable of, as opposed to what is easiest for you. Do a few sets each day – it only takes five minutes.

Backward pushups or tricep dips – To do this exercise, use a sturdy chair and extend your body in front of the chair. Place your hands on the seat of the chair and do push ups with your arms slightly behind you.

Pull ups – if you have access to a sturdy bar that can support your weight, use it to do pull ups. Ten pull ups each day will make a great deal of difference.

Eat Right – make sure that you are getting the right nutrients and vitamins. Remember that protein is essential for building and strengthening muscles.

Get plenty of rest – sleep is a time when muscles repair themselves, and this is important for toning your arms. Also, only workout three to five days a week, alternating the muscle groups that you are working to give muscles a chance to repair.

Simply flex those muscles. Flexing your muscles will actually exercise them as well. Use this as an excuse to flex in the mirror as often as you like.

Professional Help to Tone Your Arms

If these tips for toning your arms are not working, you may benefit greatly from the help of a professional trainer. A professional trainer can take note of your problem areas, and design moves that will help to tone those areas specifically. Often, you will only need to work with a professional for a couple of sessions to get the information that you need to tone your arms effectively.

Health & Diet

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.